Autumn is gearing us up for winters. There is a pleasant nip in the air and our warm cardigans are out. This means more layering up of clothes and an easy trick to hide the tummy bulge. The beauty of this season is that we dress up to look chic but relax to fitness. Well, Dr Shikha’s Nutrihealth is making sure that you begin this season the right way. We don’t want you to procrastinate stepping on to your scales until the New Year’s Eve resolutions. We intend to make you conscious of this month itself so that you have fewer pounds to shed in summers by avoiding the winter flab.
How to avoid winter weight gain?
These are some interesting suggestions from the experts at Dr Shikha’s Nutrihealth who believe, keeping your winter weight in check should be a daily affair. Winter season tends to impact your metabolism making it sluggish. This could be due to the body’s natural state to move in to prepare for hibernation. Experts believe that you can beat the slowing down metabolic rate with these conscious steps:
- Keep a weighing scale in your bathroom. This will remind you to check your weight regularly. A connected weighing scale is the best option as it allows your dietitian to learn your weight status, every time you stand on it.
- Exercise revs up the metabolism and five minutes stretch is a good tummy toner. You could also do sit-ups, pushups, squats or planks to strengthen the core muscle. Make it a routine to do a five-min stretch pre-shower daily.
- The diet CANNOT be ignored just because it is winter. All -you- can- eat calories will definitely show on your body. Follow your diet expert’s suggestions. Diets change with the season. More soups, porridge, and gruel will look good on your belly this season. (Speak to your nutritionist for a personalized diet plan as per body type to manage your weight, health issues, skin, and hair during winters).
- Metabolism slows down with season and the best way to boost it up is with good nutrition supplements. Green tea, fish oil, cinnamon are natural metabolism boosters; ask your nutritionist for the best Ayurvedic preparation/ supplement that works for you.
- Sweat it up. A low salt diet, massage, and sauna should help you prevent water retention, bloating and sweat more.
What to eat in winter?
Dr Shikha’s Nutrihealth believes that if the diet is wrong, everything else fails. So while you look savvy in your best coat these winters, trim your fat with simple diet tricks.
- The protein in the diet may have to be increased and carbohydrates lowered. You are utilizing lesser energy due to sluggish metabolism in winters. So reducing instant energy sources and replacing with low-fat protein source helps and keeps you warm.
- Try meals of egg white scrambles and stir fry veggies or a low-fat paneer salad platter.
- Nutritionists remind that protein is higher in calories but takes longer to digest and have a lower glycemic index. So always eat veggies and salads with proteins to boost your metabolism.
- Smoothies with fruit or veggies and dairy are excellent morning meal replacer in winters.
- The dry cold winds can also leave you dehydrated. One drinks lesser fluids too in winters; there is a need for re-hydration even in winters.
- Dairy from yogurt or milk or soy milk provides calcium which is an excellent weight managing mineral.
Ayurvedic & Natural Herbs for Winters
- Drinking warm water all day with fresh tulsi leaves or a pinch of cinnamon or even ajwain seeds is great to keep you warm and feel lighter in winters. You don’t always have to munch to keep warm says our senior experts, keep sipping instead.
- Basil/tulsi is an herb that protects against colds and fever and helps strengthen immunity. Drink tulsi tea if you are a tea lover. (Order Here)
- Trikatu – As the name suggests it consists of three spicy herbs named black pepper (Kali Mirch), dry ginger (Saunth) and long pepper (Pippali). This combination is very effective in keeping the body warm, breaks down the accumulated toxins, cleanses the lymphatic system and relieves nausea. (Order here)
- Turmeric- The active ingredient of turmeric is curcumin. It is anti-viral, anti-fungal and can help protect against cancer. It can also prevent Kapha related issues like cold, cough, asthma, and breathing troubles. (Order here)
- Antioxidant punches like beetroot shoots, wheatgrass, amla tonic, apple walnut shakes, carrot soy smoothie, vanilla almond milk are wonderful metabolism boosters. They provide the necessary nutrients.
- At Dr. Shikha’s Nutrihealth, Ayurveda body constitution analysis is also performed by the experts. This allows the team to understand any imbalances in your body during the season. For instance, many are prone to Kapha imbalance causing weight gain, phlegm, mucus, water retention issues, especially in winters. The diet is planned according to keeping the constitution (dosha) in mind. For instance, a wheat-free (Gluten-free) diet is very helpful in reducing symptoms and weight gain due to Kapha imbalance in winters.
A diet that is appropriate for you and an exercise regime that works with you is the message you take home, to look fab and avoid the Winter Flab.